讀後心得

Tam Dun-tzi shared her methods for preventing sarcopenia on a health program, emphasizing the importance of adequate protein intake and exercise every day. She does "chair squats" daily, initially only able to maintain it for 5 minutes, but after practice, she can now easily reach 30 minutes. In addition to squats, she also climbs 70 floors and walks 10 kilometers to comprehensively enhance her muscle strength. Tam Dun-tzi suggests that older adults place a chair nearby when practicing squats to prevent falls, and advises against attempting excessively extreme exercises to avoid injury.

Sarcopenia can lead to falls and even disabilities. To prevent such situations, 譚敦慈 places great importance on daily exercise and diet. She shares that, in addition to consuming enough protein, she performs "space chair squats" at home every day. Her practice method involves pressing her back against the wall and slowly squatting down as if sitting on an invisible space chair. At first, she could only squat for 5 minutes and felt significant soreness in her legs, but now she can squat for 30 minutes and feels much more comfortable.

Having passed the age of 50, 譚敦慈 no longer emphasizes weight loss, as she worries that losing weight might lead to sarcopenia, resulting in falls or fractures. To avoid such situations, she ensures to do three things daily: consume enough protein, engage in appropriate exercise, and practice squats. Based on her weight of 50 kilograms, she needs to intake 60 grams of protein each day, which includes drinking a cup of 400cc soy milk, two eggs, a chicken leg, or a slice of milkfish belly. Additionally, she also consumes some nuts and yogurt to ensure her protein intake.

In terms of exercise, she climbs 70 floors, walks 10 kilometers, and practices "space chair squats" every day. For older individuals, it is recommended to place a chair below during this exercise as a safety measure in case of a fall. Regarding the currently popular 16-squat challenge, 譚敦慈 does not advise older adults to try such extreme challenges, as they may lead to exercise injuries. She honestly admits that when she first started doing squats, she could only endure for 5 minutes, but with continuous practice, a 30-minute session has now become very easy for her.